Full-text resources of PSJD and other databases are now available in the new Library of Science.
Visit https://bibliotekanauki.pl


Preferences help
enabled [disable] Abstract
Number of results
2011 | 29A | Special Issue | 41-45

Article title

Non-Linear Periodization for General Fitness & Athletes



Title variants

Languages of publication



Periodization of resistance training or planned changes in training volume and intensity are used to maximize strength and fitness gains. Several types of periodized resistance training plans have been developed. The most common of these plans is linear also termed classic or strength/power periodization and nonlinear periodization. The biggest difference between these two types of training plans is with nonlinear periodization changes in training volume and intensity are made more frequently. The most common type of nonlinear periodization is daily nonlinear periodization where substantial changes in training intensity and volume are made from one training session to the next training session. Periodized resistance training does result in greater strength gains than non-periodized programs. While both linear and nonlinear periodization plans result in significant strength and fitness gains some research indicates greater strength gains with daily nonlinear periodization.








Physical description


1 - 9 - 2011
4 - 10 - 2011


  • Sport Science Department, Colorado College, Colorado Springs, Colorado, U.S.A.


  • Baker D, Wilson G, Carlyon R. Periodization: The effect on strength of manipulating volume and intensity. J Strength Cond Res, 1994; 8: 235-242.
  • Buford TW, Rossi SJ, Smith DB, Warren AJ. A comparison of periodization models during nine weeks of equated volume and intensity for strength. J Strength Cond Res, 2007; 21:1245-1250.[PubMed]
  • Fleck SJ, Kraemer WJ. Designing Resistance Training Programs. Human Kinetic Publishing, 2004; Champaign, Illinois, 3rd edition.
  • Hartmann H, Bob A, Wirth K, Schmidtbleicher D. Effects of different periodization models on rate of force development and power ability of the upper extremity. J Strength Cond Res, 2009; 23:1921-1932.[Crossref][WoS][PubMed]
  • Hoffman JR, Ratamess NA, Klatt M, Faigenbaum AD, Ross RE, Tranchina NM, McCurry RC, Kang J, Kraemer WJ. Comparison between different off-season resistance training programs in division III American college football players. J Strength Cond Res, 2009; 23:11-19.[PubMed][Crossref]
  • Kok LY, Hamer PW, Bishop DJ. Enhancing muscular qualities in untrained women: linear versus undulating periodization. Med Sci Sports Exerc, 2009; 41:1797-1807.[PubMed][Crossref][WoS]
  • Kraemer WJ, Fleck SJ. Optimizing Strength Training Designing Nonlinear Periodization Workouts. Human Kinetics Publishing, 2007; Champaign, Illinois.
  • McNamara JM, Stearne DJ. Flexible nonlinear periodization and beginner college weight training class. J Strength Cond Res, 2010; 24:17-22.[PubMed][Crossref]
  • Monteiro AG, Aoki MS, Evangelista AL, Alveno DA, Monteiro GA, Picarro IDC, Ugrinowitsch C. Nonlinear periodization maximizes strength gains in split resistance training routines. J Strength Cond Res, 2009; 23:1321-1326.[Crossref][PubMed][WoS]
  • Prestes J, Frollini AB, De Lima C, Donatto FF, Foschini D, DeCassia Marqueti R, Figueira Jr. A, Fleck SJ. Comparison between linear and daily undulating periodized resistance training to increase strength. J Strength Cond Res, 2009; 23:2437-2442.[WoS][Crossref][PubMed]
  • Rhea MR, Alderman BL. A meta-analysis of periodized versus nonperiodized strengthen and power training programs. Res Quart Exerc Sport, 2004; 75:413-422.[Crossref]
  • Rhea MR, Ball SD, Phillips WT, Burkett LN. A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength. J Strength Cond Res, 2002; 16: 250-255.[WoS][PubMed]
  • Silvestre R, Kraemer WJ, West C, Judelson DA, Spiering BA, Vingren JL, Hatfield DL, Anderson JM, Maresh CM. Body composition and physical performance during a national collegiate athletic association division I men's soccer season. J Strength Cond Res, 2006; 20: 962-970.

Document Type

Publication order reference


YADDA identifier

JavaScript is turned off in your web browser. Turn it on to take full advantage of this site, then refresh the page.